Avocado As A Calorie Swap?

When you think of avocado you have been re-educated to know that in moderate portions, avocado provides heart-healthy fats and fiber, vitamins, minerals and phytonutrients. 

Avocado also make a great swap for mayo, butter and sour cream.
The July issue of Cooking. Light. Magazine highlights how you can replace:

-cream cheese on a bagel for 2 tablespoon creamed avocado. Add chives or capers if adding smoked salmon.
-trade mayo on a sandwich for 2 tablespoon avocado. Add red pepper flake or fresh herbs for an additional flavor-boost.
-try 2 tablespoons avocado in place of 2 teaspoons butter on toast.
-it’s an easy switch to use avocado in place of sour cream in Mexican food.

Avocado-Yogurt Dip:

Makes: 8 servings
Serving Size: 2 Tbsp.
Active Time: 10 minutes
Total Time: 10 minutes

1 ripe avocado, peeled and pitted
1/2 cup nonfat plain yogurt
1/3 cup packed fresh cilantro leaves
2 tablespoons chopped onion
1 tablespoon lime juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Hot sauce to taste, optional


Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.


Make Ahead Tip: Cover and refrigerate for up to 2 days.


serving: 51 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1g total sugars; 1 g protein; 2 g fiber; 87 mg sodium; 171 mg potassium.

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